This article reveals the best gynecomastia exercises and how you can enhance the results of these workouts.
Gynecomastia (man boobs) is a growing problem, and the American Society of Plastic Surgeons reported the number of men that undergo surgery to get rid of it increases every year. But there’s no need for you to go under the knife because exercise is more than capable of doing the job. Of course not all workouts will help so you need to do specific routines like the following.
Run for 20 minutes every other day or 3 to 4 times a week. It doesn’t matter if you run on the open road or on a treadmill, what matters is you get your pulse going and heart rate pumping.
After a month you may increase the duration to 30 minutes or do 20 minute runs 5 times a week. Your body and stamina will tell you know how much you can withstand. If you’ve got a treadmill you can use its many adjustable features to give yourself a good workout.
It should be pointed out that running can be difficult for men with large breasts, so wear comfortable clothes, and if necessary wear supportive clothing for your chest. Don’t forget to wear good running shoes as well.
Rowing is another male breast reduction exercise that can help as it works out your chest muscles. If you’ve never done this before, commence with a 10 minute workout, 3 times a week for two weeks. This will give your body time to acclimatize until you develop the strength to row 30 minutes every day. Again if you’re not in very good shape there’s no need to hurry the process, just take your time.
3. Low Impact Exercises
The majority of men that suffer from gynecomastia are out of shape, so it’s best to start with low impact exercises. There are a lot of options but for male breast size reduction, you should start with elliptical training or swimming. Not only will these reduce breast size, but unlike running, elliptical training and swimming are easy on the joints.
Swimming in particular is effective because your upper body is given a serious workout, but without the fatigue you might experience with heavy gym equipment. Elliptical training is also ideal because it keeps your heart rate going without putting undue pressure on your knees. If you’re over 45 and suffer from knee or joint problems, elliptical training is more appropriate than a treadmill.
4. Strength Training
Get a pair of dumbbells and lie down at an inclined bench set at 45 degrees. Your arms should hang down with the palms facing each other. Bend your elbows and squeeze your shoulders, bringing the dumbbells to your chest. Pause and lower the dumbbells slowly. Repeat 8 times.
You can also perform the Dumbbell Goblet Box Squat:
A. Get a knee high bench and stand six inches in front of it.
B. Use your hands to cup one end of a dumbbell. Hold the dumbbell in front of your chest vertically, elbows pointed downwards.
C. Keep your back arched, bend your knees, push your hips back and squat. Sit on the bench with your heels pressed to the floor and get back up.
Here’s another dumbbell exercise:
Hold the handle of the dumbbell in each hand and go into the pushup position with your arms straightened out. Set your hands apart shoulder wide, and make sure that from head to ankles your body is in a straight line.
Slowly bend your elbows until your body is almost touching the ground, and pause. Push yourself up slowly until you’re up halfway, pause and lower your body again. Repeat. Keep this up and your chest and arms will get a significant strength boost.
5. Dumbbell Skier Swings
Just hold a pair of dumbbells at arm’s length. Stand with your feet apart (hip width) and bend your knees slightly. Bend at your hips without rounding off your back, and at the same time swing your arms back. Thrust your hips forward with force and raise up your torso until you’re upright, allowing the momentum to bring the dumbbells near chest level. Swing back and forth 8 times.
The repetitions given here are for beginners. If the routine is too easy, increase the repetitions or the weight. Better yet, increase both the reps and sets in increments so your body isn’t forced.
Boosting the Results of Man Boob Exercises
While the exercises given above can reduce gynecomastia, you’ll get better results by using gynecomastia creams like Gynexol. Unlike other treatments for man boobs, Gynexol was formulated to not just remove gynecomastia but also sculpt your chest in the process.
A product that took years to develop, Gynexol uses advanced dermal technology so you only need to apply it once a day to get results. To ensure there are no side effects the cream uses natural ingredients like retinol for removing blemishes, Aloe Vera juice for reducing man boobs and gingko biloba extract which has anti-aging properties.
Each Gynexol ingredient has been scientifically tested and the cream is formulated in an FDA approved facility. And since the ingredients are 100% natural, there is little chance of developing side effects, which is one of the problems with most prescription based medications.
But you’re not limited to creams though, as there are gynecomastia pills available too like Gynexin. Like Gynexol, this product uses only natural ingredients like chromium which is essential for controlling blood sugar levels. Gynexin also contains guggulsterone, which is extracted from the Commiphora Mukul tree, and is native in India. The other Gynexin ingredients are Theobromine cacao and green tea extract, both of which are essential for reducing fat cells in your chest.
Exercising works very well and makes a big difference when it comes to reducing man boobs. However, workouts can only take you so far and you’ll get better, faster results with man boob pills or creams, but make sure the product has been tested and gotten positive feedback like Gynexin or Gynexol.